Losing fat with the handful diet
Most of us know very well that the best way to lose fat is to speed up metabolism and the best way to speed up our metabolism is to eat more often so that our system is always processing food. Dietitians seem to agree that eating small portions every 2 to 4 hours during the day helps to speed up the metabolism.
The handful diet is a simple way to measure your protein, fat and carb requirements so that you can lose fat. A good example is a 4 ounce chicken breast which is the size that will fill one hand. It contains 28 grams of protein and would therefore be perfect for the protein requirement for a bodybuilder wanting to lose fat while gaining muscle.
Carbohydrates are everything when it comes to fat-loss so the handful diet suggests that you stick to complex carbs with a low GI and that men have two handfuls and women have one handful with each meal. The extra handful of carbs if your objective is fat loss should be only after your workout.
As far as fruits and vegetables are concerned this is vitally important and one needs to have at least one handful at each meal and one handful a day of fruits. Vegetables should be in the form of kale, spinach, green beans etc and the fruit that you eat should be anything that fills your hand.
Fats are vitally important to maintain health and even if your objective is fat loss you still need fat if you want to continue building muscle. In the handful diet you would measure your fat the same way like a handful of nuts or half an avocado or a guess at the amount of fat you have in your meat. Low fat cottage cheese or milk as well as 2 to 3 egg whites would be a handful in the handful diet.
So here is what a good handful diet would look like:
Breakfast
2-3 scrambled eggs [1 1/2 handfuls protein]
Ground Turkey
4-6 oz Ground Turkey [1 handful fats]
1 Cup Spinach [1 handful green veggies]
Snack
Whey Protein Shake with1 scoop whey [1 handful protein]
Salad
1 salad [1 handful protein]
1/4 cup Almonds [1/2 handful fats]
Lunch
4-8 oz Cod [1-2 handfuls protein]
2 Cups Broccoli [2 handfuls veggies]
Dinner (post-workout)
2 chicken cooked breasts [2 handfuls protein]
Veggies 2 cups [2 handfuls veggies]
Rice 1 cup [1 handful starchy carbs]
